Baked White Fish with Israeli Couscous
Share
Destination: Middle East. Pearl couscous — or Israeli couscous — isn't a semolina grain like regular couscous. It's actually made of tiny balls of dough, closer to a pasta, which is why it cooks up glossy and risotto-like.
Serves 2 · 20 mins + prep
In your box
- 2 rockling fillets
- 1 ATLAS olive & sundried tomato tapenade tub
- 1 Israeli couscous pack
- 1 zucchini
- 1 brown onion*
- 1 parsley bunch*
*Brown onion and parsley may be split across other dishes — please read each recipe carefully.
From your pantry
Cooking oil, salt, pepper
Method
1. Prepare the ingredients. Always read the recipe in full before you begin. Preheat the oven to 180°C. Boil a kettle or saucepan of water. Wash the vegetables and pick 1 sprig of parsley* leaves per person. Finely dice the onion and dice the zucchini into 1cm pieces.
2. Pan sear the fish. Heat a splash of oil in a frying pan over medium-high heat. Add the fish and sear for about 3 minutes or until coloured on one side and starting to come away from the pan. Flip the fish onto a lined baking tray so the seared side is up, and reserve the frying pan.
3. Sauté the vegetables. Return the pan to a medium heat with another splash of oil. Add the onion and zucchini and sauté for 2–3 minutes or until beginning to soften. Add the Israeli couscous with double the amount of hot water and stir to combine. Simmer for about 10 minutes or until the couscous is cooked through and the consistency resembles risotto. Season to taste with salt and pepper — you may need to add another splash of water during cooking.
How much water to add: 1 serving — 100g couscous, 200ml water (about ¾ cup). 2 servings — 200g couscous, 400ml water (about 1½ cups). 4 servings — 400g couscous, 800ml water (about 3 cups).
4. Bake the fish. Meanwhile, top the fish fillets with the olive and sundried tomato tapenade and place in the oven for about 6 minutes to finish cooking through.
To serve
Divide the Israeli couscous between serving plates, top with a piece of fish each and garnish with the parsley.
Chef's tips
- Add capsicum or baby spinach to the couscous
- Cook the couscous in vegetable or fish stock instead of water
- If the non-stick coating on your pan isn't great, line it with baking paper to stop the fish sticking
- Skip the oven and just pan fry the fish, or skip the pan and just bake it
Allergens: wheat, gluten, onion, fish.